Many people today are so busy, they simply might not have time to go to the gym for their workouts. Gyms are notorious for charging a lot of money and requesting annual contracts which may be followed by cancellations fees etc. I personally think that gyms are a waste of money; in fact 80% of people who buy a gym membership end up not going anyway.
In this instructable, I will teach you how to perform workouts at home without any equipment. The body is the best equipment you need in most cases (especially if you are just starting).
Step 1: Planning Out Your Routine
You do not want to workout the same body part every day or every 2 days. Your body will need to recover, so you can perform exercises which will work your shoulders and biceps on Monday, do some cardio on Tuesday, do Yoga on wednesday, legs on Thursday, etc.
This way individual body parts can recover the muscle mass and be ready to start getting torn up again the following week. I always suggest 1 or 2 rest days per week. Some people take just a Sunday off and some workout 2 days on and 1 day off. It really depends on your personal goals and abilities.
Step 2: Exercises to Work Your Upper Body
There are a number of different upper body exercise you can perform without any equipment. Check out the list below and mix and match them in your routine:
Push ups: My favorite exercise. In fact you can do push ups so many different ways: regular, military, diamond, wide, declined, etc. Ladies, don’t be afraid of the push up!
Chair Dips: Another great exercise to target the triceps area (in the back of the arms).
Plank: Just like a push up, this exercise also has a lot of variations. You can simply hold a plank position for a minute, you can do walk walkups, plank walkouts, planks with twists, etc.
Arm Circles: This may sound easy, but after a while of doing arm circles your muscles will start to get sore. It’s also a great way to stretch out your muscles.
Step 3: Exercises to Work Your Legs
Don’t forget those legs. It seems like many people focus so much on other body parts while walking around with puny legs. Legs have the biggest muscles in the body, so if you start working them out then you will actually start burning way more calories 🙂
Here are some of the exercises for legs:
Squats: yeah baby! You can do slow and steady squats or speed squats to get your heart rate up. You can also do a jump squat to get work on your legs and to get your heart rate up.
Lunges: Lunging will get your legs burning! Lunges can be done in a number of different ways, a regular lunger, reverse lunge, step up lunge (you can use a chair to step onto), side lunge.
Wall Sit: You can start doing wall sits for 10 seconds at a time and work yourself up to a minute or more. Make sure not to touch your legs with your hands when you are performing these and have your knees bend at a 90 degree angle.
Jumping Jacks: Good ol’ jumping jacks, remember doing those in middle school?
Calf Raises: Calf is another body part that doesn’t get much attention. Do these slowly or quickly for different results.
Bicycles: This is not just a leg exercise, you may feel it in your stomach as well. Do regular bicycles and reverse bicycles for ultimate workout.
Step 4: Exercises to Work Your Core
Core exercises are not all about sit ups, in fact I don’t really like doing sit ups because they don’t do much.
Pick from the exercise below:
Plank: although variations of planking is great for arms, it sure is amazing for the core.
V-Bend: This is an awesome exercise. You can do reps or hold it for extended time to feel the burn.
Scissors: If you’ve never done this exercise, then you are in for a surprise! It will burn so good! Make sure to hold your reps for 3 to 4 seconds before you switch your legs.
Burpees!: Enough said.. look up what a Burpee looks like and get going!! Add a oush up in between to work on your arms.
Step 5: Combination Exercises for a Full Body Workout
Full body exercises are a great way to workout multiple muscle groups at the same time. It will not only save time, but it will also burn more calories. The key to performing full body exercises is to do them intensely with a little down time.. only 20-30 seconds between sets (and to rehydrate).
Here are some of the full body exercises:
Burpees! This is by far is the best full body exercise.
Squat Jumps: This exercise does not only work your legs, but you are also burning calories by jumping up in the air.
Dumbbell Squats or Lunges: While performing leg exercises you are also working your arms. You can use water bottles instead of dumbbells.
Push Up With Single Leg Raise: This exercise works on arms as well as thighs and buttocks.
Photo Credit: Compfight
Overhead Medicine Ball Slams: This exercise works arms, back, shoulders, and even thighs. Although I concentrate on no equipment exercise, I added this one in here because it’s such as awesome exercise and you would only need to get one medicine ball and incorporate it into many other exercises at home.
Step 6: Safety Rant
Always make sure to stretch before and after your workouts. Your muscles need to be loosened up so that you do not injure yourself.
If you are using weights at home, make sure not to start small and increase as you go. This also goes for using the body; for example, if you cannot do a regular push up, go to your knees so that you are pushing less weight. As you get stronger, you will be able to increase the weight or the intensity during your workouts. Don’t try to be a hero and end up hurting yourself.